6 miles treadmill. used garmin and the indoor tracking is way off both on the pace and on the distance. my garmin says I ran 5.42 miles. based upon my current elvel of fitness and the effort put forth that is not accurate. so... I pushed the lap button each time I hit a mile on the treadmill. total time 53:11. strting at 10 minutes I did 2 minutes up-tempo 3 minutes recovery. through 3 miles the pace was 7.1 mph for up-tempo and 6.6 mph for "recovery". I did the 30 and 35 min segments at 7.2 mph and the 40 and 45 min segments at 7.3 mph. after the 40 adn 45 min segment I did 30 seconds at 6.5 mph and then went up to 6.6. starting at 50 mins I went hard to the finish. started at 7.3 mph and went up 0.1 mph every 30 seconds ending the last 11 seconds at 7.9 mph. pace 9:35, 8:48, 8:47, 8:49, 8:48, 8:25.
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